This 15-minute lower-body dumbbell workout is part of trainer Kara Liotta’s fun and effective Power Sculpt program on the All Out Studio app. Women’s Health+ members get 50 percent off an All Out Studio membership for 12 months using code WHSTRONG50.

Does the mere *idea* of leg day have you wanting to phone in a rest day? Yeah, yeah—it’s understandable. (Hell-o burning quads.) But what if you could squeeze in a total lower-body workout in just 15 minutes? That’s what Women’s Health trainer Kara Liotta has designed for you with this at-home leg workout.

The key? Fast-moving compound exercises that target multiple muscle groups in one movement combined with a solid cardio boost as a result of transitioning quickly between moves. Kara gets creative with this workout, so in addition to old classics, like squats, you’ll find new spins on sumo squats, skaters, and weighted donkey kicks

Kara kicks the workout off with a dynamic warmup to prime your legs for some kick-butt strength work. This includes hitting the mat for some bridges to “wake up” the lower body with glute activation exercises.

“Make sure your upper back is quite grounded on the floor” to do this exercise, Kara notes, emphasizing the importance of a stable core throughout this move. From there, you’ll want to grab two different medium weights. Kara uses a 5-lb and 8-lb weight, changing it up for various exercises.

This lower-body workout features about 15 minutes of dumbbell exercises, but if you’re looking for more like these check out the All/Out Studio fitness app, which features tons of other workouts led by certified trainers.

Women’s Health+ members who subscribe to the app get a cool exclusive deal: 50 percent off the monthly price of an All/Out Studio subscription for 12 months. Just make sure you use the promo code WHSTRONG50.

Happy sweating!

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